Dumbbell Seated Drag Curl
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Upper Arms
- Typ
- Strength
The dumbbell seated drag curl is a biceps isolation exercise that emphasizes the biceps brachii of the upper arms. Instead of swinging the dumbbells out in front of you, you drag them straight up along your torso while drawing your elbows back, which keeps continuous tension on the biceps and minimizes momentum.
Dumbbell Seated Drag Curl: So führst du sie aus
- 1Sit upright on a bench with a dumbbell in each hand, arms hanging at your sides and palms facing forward.
- 2Brace your core, set your shoulders down and back, and keep your chest tall.
- 3Curl the dumbbells upward by drawing your elbows back behind your torso, dragging the weights up the front of your body.
- 4Keep the dumbbells close to your torso throughout the lift rather than swinging them out and away.
- 5Continue until your forearms are near vertical and you feel a strong contraction in your biceps.
- 6Squeeze the biceps briefly at the top of the rep.
- 7Lower the dumbbells under control back down the same path until your arms are fully extended.
- 8Complete your reps, then set the dumbbells down safely.
Technik-Tipps
- Lead the movement with your elbows traveling backward — the drag path is what sets this apart from a standard curl and keeps tension on the biceps.
- Use a slow, controlled tempo so the dumbbells stay against your body and momentum can't take over.
- Keep your wrists neutral and stacked over your forearms rather than letting them bend back under the load.
- Because the drag path limits leverage, expect to use lighter dumbbells than on a standard biceps curl and prioritize clean form.
Häufige Fehler
- Swinging the dumbbells out in front of the body, which turns it into a regular curl and removes the constant-tension benefit of the drag.
- Letting the elbows drift forward instead of pulling them back, which shortens the range and reduces biceps engagement.
- Using too much weight and heaving with the torso or shoulders, which steals work from the biceps and risks the lower back.
- Letting the wrists collapse backward under load, which strains the wrist and weakens the contraction.
Häufig gestellte Fragen
What muscles does the dumbbell seated drag curl work?
It primarily targets the biceps brachii of the upper arms. Dragging the dumbbells up the torso with the elbows drawn back keeps tension on the biceps through the full range.
How is a drag curl different from a regular dumbbell curl?
In a regular curl the dumbbells swing up and away from your body in an arc. In a drag curl you pull your elbows back and drag the weights straight up along your torso, keeping more constant tension on the biceps.
Why do I have to use lighter weight on the drag curl?
The drag path takes the shoulders out of the movement and gives the biceps less leverage, so the biceps do more of the work with less help. Use lighter dumbbells than your standard curl and focus on form.
Is the dumbbell seated drag curl good for beginners?
Yes. Sitting removes leg drive and body swing, making it easier to isolate the biceps. Start light to learn the drag path, then add weight gradually.
How many sets and reps should I do?
For building the biceps, 3–4 sets of 10–15 controlled reps works well. Choose a weight that lets you keep the dumbbells dragging along your torso without swinging.
